Compared to our ancestors who seldom suffered from heart disease and cancer, there is abundant evidence that Americans eat too little dietary fiber. In fact, the average American eats less than half the minimum amount of fiber considered essential for good health. Why you may ask? The answer is simple: It's because we don't eat enough fruits, vegetables, legumes and whole grain cereals.

An ideal way to increase your dietary fiber intake is to frequently choose fruits like figs that are high in fiber. Most scientific evidence indicates that foods rich in insoluble fibers are protective against colon cancer, while foods rich in soluble fibers usually help to lower blood cholesterol. Populations around the world whose diet is typically rich in dietary fiber seldom suffer from diseases like cancer and heart disease that have such a devastating impact on the lives of so many Americans.

Some experiments that we have done with combinations of fibers suggest that soluble and insoluble fibers may work better together than either of these fibers do alone in preventing both breast and colon cancer. In view of this research, it is interesting that the dietary fibers naturally present in figs are both soluble and insoluble, which means that when you choose figs you can benefit from both types of fiber.

While we all know how difficult it is to leave fat or high calorie foods out of one's diet, here is an opportunity to add a really healthy, high fiber food to your diet. Choosing figs and other high fiber foods more frequently means that you'll naturally choose potentially harmful foods less frequently - and this is great for your lifelong health.

Oliver Alabaster, M.D., F.R.C.P.
Director, Institute for Disease Prevention
The George Washington University Medical Center
Washington D.C.